The butterfly stroke, known as “fly,” is one of the most difficult and attractive swimming strokes. The Butterfly stroke’s undulating fluidity and synchronized arm movement might be intimidating. By breaking it down, you can master this stroke.

The butterfly stroke’s dolphin kick mimics dolphin swimming. The dolphin kick is a wave-like motion from the hips to the feet. Press your chest down and lift your hips to kick. Push your hips down and lift your feet. This move propels you. Keep your legs together and glide smoothly.

Butterfly strokes are known for their arm movement. The stroke seems forceful and graceful because both arms move in a circle. Start with your arms forward, palms down. Pull your arms down and out, bending your elbows as your hands reach shoulder width. Sweep your hands toward your feet.

After pulling, elevate your arms out of the water with your elbows. Stretch them forward to reset. Timing matters. As your feet descend in the dolphin kick, your arms should re-enter the water.

Butterfly stroke timing and energy needs make breathing difficult. As your shoulders and head lift above the water during arm recovery, inhale. Exhale underwater as your hands reach your feet and your head sinks. Maintaining the stroke’s rhythm and energy efficiency requires continuous breathing.

The butterfly stroke requires coordinating dolphin kicks and arm strokes. Two kicks per arm cycle—one when the hands enter the water and one as they exit—are normal. This beat encourages your body’s wave-like movement and velocity.

Butterfly stroke training might be difficult. However, each swimmer’s journey is unique. Practice the dolphin kick and arm stroke independently until you feel comfortable. After mastering these moves, practice coordinating them.

Fins can improve your dolphin kick and water feel. Body undulation and arm recovery drills can help improve stroke elements.

Mastering the butterfly stroke is physically challenging but extremely gratifying. It provides a full-body workout and a rhythmic swimming sensation, unlike any other stroke. Understanding the butterfly stroke’s basics is the first step to beautiful, powerful swimming that captures the “fly” mentality.

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